Beta-Alanine is one of the sought-after supplement in the world due to its alleged effects on physical performance especially in muscle endurance during high-intensity exercises.
And you are probably here to learn the truth about this claim right?
Well, you are in the right place. I will cite every important detail about Beta-Alanine and see if this non-essential amino acid can truly help improve your overall physical capacity.
What is Beta-Alanine?
As mentioned above, Beta-Alanine is a non-essential amino acid that is naturally produced in the body. It is widely patronized by athletes, sports enthusiasts and bodybuilders.
But unlike many other amino acids, beta-alanine isn’t used by the body to synthesize protein but instead produces carnosine, a compound that is stored in skeletal muscles that plays a role in improving muscle endurance (1).
Beta-Alanine can be acquired from foods such as meat, fish and poultry products. Of course, you can also take beta-alanine supplements though you have to be cautious on which brand to take as there are reports of side effects and medicinal interactions.
Such interactions include those drugs for erectile dysfunction (2). This supplement is also not advised for pregnant or lactating women, and children.
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How does Beta-Alanine Work?
So how does this supplement work for your overall exercise program? There are several explanations on why this amino acid is used for physical performance enhancing purposes. Here’s how it’s said to work.
Our muscles contain high levels of carnosine, which helps our muscles to perform for extended periods before they become fatigued.
Carnosine helps by regulating acid buildup in the muscles, which is one of the primary reasons why muscles get stressed up leading to fatigue.
And since beta-alanine is the key agent of carnosine, taking more beta-alanine using supplements are thought to help elevate the production of carnosine, which in turn improve physical performance.
But are there any truth to these claims? Lets find out more.
Increased Muscle Workout Time Before Fatigue
Many athletes, especially those who are into high-intensity interval training, are taking beta-alanine supplements thinking that it can prolong their muscle performance or endurance during peak periods of exercise.
Some studies have proven these claims, citing that taking 4 to 6 grams of beta-alanine can helped improve exercise performance, and augments muscle carnosine concentrations. However, there is much more research needed to determine its effects on muscle endurance performance (3).
For elderly adults, beta-alanine supplementation have shown dramatic increase in muscle endurance (4).
While taking this amino acid for several weeks have proven to have positive effects on muscle fatigue reduction and training capacity, there is inconsistent evidence that beta-alanine helps improve muscle strength (5).
Promotes Muscle Growth
If this amino acid supplement can help prolong muscle endurance, then it is safe to say that it can help improve body composition specifically muscle growth right?
Well, it is truly possible that this supplement can help improve body composition because your training regimen increased significantly. That results to more muscle development and growth as well.
However, some studies don’t agree with this theory. For example, this study showed no significant differences in body composition or muscle increase after taking 6.4 grams of beta-alanine daily for 10 weeks (6).
Antioxidant Properties
Since beta-alanine helps increase carnosine levels, it can provide some other health benefits. Various animal studies have suggest that carnosine has anti-aging, antioxidant and immune-enhancing effects (7).
For example, this particular study has proven carnosine’s positive effects on reducing oxidative stress and eliminating free radicals (8).
While these studies are tested in animals, there is a big chance that beta-alanine may provide some measures of antioxidant properties as well.
Health Risks of Taking Beta-Alanine Supplementation
As mentioned above, this amino acid is not advisable for pregnant, or lactating women, children, and those individuals that have underlying health conditions such as diabetes, high blood pressure, and many others.
Taking small doses of this amino acid at a time (ex 800mg) is proven safe for adult athletes. However, too much beta-alanine in your system can cause paraesthesia, a condition of the skin described as “tingling of the skin“.
Paraesthesia is not that harmful to your health but it is worth to consider if you are looking for the best, reliable and safe bodybuilding supplement.
Conclusion
There you have it! Beta-alanine is indeed beneficial for your overall physical fitness program, especially if you need to prolong your workouts in the gym.
However, there are much more studies needed before you can use this supplement for increasing muscle strength and body composition.
For safety, beta-alanine is safe for young athletes and bodybuilders, as well as to those elderly individuals who are still physically active.
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References:
Effects of Beta-Alanine on Muscle Carnosine and Exercise Performance: A Review of the Current Literature
by: Julie Y Culbertson, Richard B Kreider, Mmike Greenwood, and Matthew Cooke
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257613/
A Systematic Risk Assessment and Meta-Analysis on the Use of Oral B-Alanine Supplementation
by: Eimear Dolan, Paul A Swinton, Vitor De Salles Painelli, Benedict Stephens Hemingway, Bruna Mazzolani, Fabiana Infante Smaira, Bryan Saunders, Guilherme G Artioli, and Bruno Gualano
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520041/
International Society of Sports Nutrition Position and Stand: Beta-Alanine
by: Eric T Trexler, Abbie E Smith-Ryan, Jeffrey R Stout, Jay R Hoddman, Colin D Wilborn, Craig Sale, Richard B Kreider, Ralf Jager, Conrad P Earnest, Laurent Bannock, Bill Campbell, Douglas Kalman, Tim N Ziegenfuss, and Jose Antonio
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/
Effects of Beta-Alanine Supplementation on Neuromuscular Fatigue in Elderly (55-92 Years): A Double-Blind Randomized Study
by: Jeffrey R Stout, B Sue Graves, Abbie E Smith, Michael J Hartman, Joel T Cramer, Travis W Beck, and Roger C Harris
https://pubmed.ncbi.nlm.nih.gov/18992136/
Effect of Creatine and Beta-Alanine Supplementation on Performance and Endocrine Responses in Strength/Power Athletes
by: Jay Hoffman, Nicholas Ratamess, Jie Kang, Gerald Mangine, Avery Faigenbaum, and Jeffrey Stout
https://pubmed.ncbi.nlm.nih.gov/17136944/
The Effects of 10 Weeks of Resistance Training Combined with Beta-Alanine Supplementation on Whole Body Strength, Force Production, Muscular Endurance and Body Composition
by: Iain P Kendrick, Roger C Harris, Hyo Jeong Kim, Chang Keun Kim, Viet H Dang, Thanh Q Lam, Toai T Bui, Marcus Smith, and John A Wise
https://pubmed.ncbi.nlm.nih.gov/18175046/
Effect of Carnosine and its Components on Free-Radical Reactions
by: G I Klebanov, Teselkin YuO, I V Babenkova, O B Lyubitsky, Rebrova OYu, A A Boldyrev, and Vladimirov YuA
https://pubmed.ncbi.nlm.nih.gov/9829262/
Antioxidant Activity of Carnosine, Homocarnosine, and Anserine Present in Muscle and Brain
by: R Kohen, Y Yamamoto, K C Cundy, and B N Ames
https://pubmed.ncbi.nlm.nih.gov/3362866/
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